Tuesday October 25th, 2016.

CrossFit

Surprise

Bootcamp

Surprise!

Sport

In CrossFit
Do the CrossFit Class.

In Sport
1) Burgener W/U x 2
2) Snatch: 1×2 at 60%, – pause in the bottom for 10 seconds on both reps
3) Snatch: 1×2 at 70%, – pause in the bottom for 7 seconds on both reps
4) Snatch: 3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top
5) Snatch Pull: 3×2 at 100%, 2×2 at 110% – pause 1″ off floor on all reps for 5 seconds